Tuesday 09/13/16

Behemoth CrossFit – Group Class

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Warm-up

Med ball routine:

1 set (w/ partner):

10 chest passes

10 overhead step and tosses

10 facing hip tosses/side

10 lateral facing rotation throws

10 jump tosses (for max height)

10 reverse med ball tosses (triple extension)

*Notes: these are 10 total amongst the pair. Be cautious of the fans please! Do these outside if needed with a slam ball. Goal is crisp movement and a lot of these movements were looking for global flexion and extension of the body as well as rotation of the hips, trunk and legs

Primary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:

4 alternating DB snatch (70+/35+)

2 box jumps (30+/24+)

*Every 3 minutes, stop what you’re doing to complete a 50m keg carry. This means everyone will finish with a 50m keg carry at the end of the workout
*Notes: These efforts should be TOUGH efforts in reference to the “+” HOWEVER, understand you WILL have a high heart rate during these efforts. Be confident in your ability to snatch the weight chosen and jump the height chosen EVEN in a fatigue state…

DB Snatch (x 4)

Dumbbell snatch

Accessory Work

Hollow hold (x ME)

2 sets:

Lateral pillar hold x 30-45/side

Rest 45 seconds

Hollow hold x ME (no longer than 60 seconds)

Rest 45 seconds

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